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Kale  Smoothie  From our test kitchen to your home kitchen                   This week, we're sharing a recipe for delicious Green Smoothie made with the super food 'Kale' our secret to boosting health.   This is  versatile enough to drink for breakfast, lunch, or a healthy  snack, blended in seconds.    ‘Increase longevity by getting to love the smell and taste of Green Vegetables' Top 10 Benefits of Kale 1. Kale is low in calorie high in fiber and has zero fat 2. High is iron, per calorie Kale has more iron than beef. Iron is essential for great health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, liver function and more. 3. Kale is high in Vitamin K, eating a diet high in Vitamin K can help protect against  various cancers 4. Filled with powerful  antioxidants, such as caroteniods, and flavonoids which help protect against cancer 5. Kale is a great inflammatory food 6. Kale can help lower cholesterol, its great for cardiovascular support. 7. kale is high in vitamin A, essential for vision, skin, as well as helping prevent lung and oral cavity cancers 8. High in Vitamin c, essential for immune system, metabolism and hydration 9. kale is high in calcium 10. kale is a great detox  food, high in sulfur, fiber and great for keeping your live healthy. PREPARATION INSTRUCTIONS Method Any one who knows me well, I always have Bananas in my freezer ready to go for a green smoothie. Peel the skin before placing in the freezer. Tip; I peel 4 bananas that have gone brown out of my weekly bunch and sit them on a tray ready to go. Use a high speed Blender, add water first, then banana, greens and seeds. Blend on high for 60 seconds and serve or  If you have left over green smoothies keep really well in the refriderator up to 48 hrs. We'll be back next week with another wholesome recipe. Happy and healthy cooking, Nicky Arthur 'Cooking with Chia' Karratha highlights  What a wonderful 3 day retreat in WA, Karratha. The outside Yoga classes were supported well and the temperature was perfect. We catered our own food for the workshops and a big special thanks to Amanda Ewin and Sonia Entswistle of Karratha who did such an amazing job creating my recipes and organising the food. I have been traveling to Karratha for 3 years at least twice per year  holding these wonderful workshops and its a place I hope I can continue to visit. Not only do I enjoy the long trip across the red and Baron dirt, but I especially love meeting the locals and new people who come to this fascinating remote town. There is a lot of history of the land and aboriginal rock art is still there today to enjoy. The land marks of where murder scenes are gives you an airy feeling. People were wiped out by Early settlers and it certainly makes you feel grateful for the life we have today, and the abundance of food and support we have in our world. Mosman Workshop Find Your True North Workshop What a beautiful group of ladies at the  Mosman workshop, sharing real life stories with one another, learning and gaining great insights to help them on their journey and path to finding their True North. Aligning your life to your True North is critical at some point of your life. Its like meeting a crossroad, and working out what path is more aligned to your authentic self, and becoming aware of everything you do, speak, be, surround yourself with. Our life is an ongoing progression and taking time out to explore yourself, get off the tread mil, to stop, pause  and look at where you have been, where you are now, and where you would like to go and who you would like to become. Life is offered to us to enjoy, have abundance, unlimited supply of love, peace, harmony, and we were not given a road map at birth to help us stay on that joyful and happy path. Life throws challenges, problems and there is no escaping that. The only way moving forward is to create a 'Mindset Tool Kit' to help you stay aligned so the choices you make are true to your authenticity. If you are struggling not knowing your authentic self the 10 week mind and body program, is not only about weight loss but also helping you align your whole mind and body and soul. You do not have to do yoga to achieve this. Yoga is only a tool I use and have found very helpful on my path to align my life, but it is possible to do this without Yoga. Check out the on line program and if you would like to create a change before Christmas now is the time to do it. http://www.nickyarthur.com.au/#page=10week Testimonials Check out; Liz who loves Yoga now and is commit ed to her practice after reaping some amazing rewards and lost 10kg. https://vimeo.com/51996006 Ann who lost 20kg and has changed her mindset, body and is a much happier healthier content woman, http://www.youtube.com/watch?v=o8po_W_7JZU Sonia Who lost 33kg and also changed her whole life around, absolutely incredible. http://www.facebook.com/media/set/?set=a.374020155956631.93780.142007312491251&type=3 Michelle who struggled with becoming celiac and could not find a program that could help her and make it accessible to her lifestyle and exercise. "I was diagnosed with celiac's disease this time last year, and its been a real struggle,feeling tired and getting sick quite often, I really appreciate that Nicky understands how gluten works in the body and how it makes you feel, (thanks Nicky for the great recipes). After several trips to a dietician to get help with my food,and coming away disappointed, I have to say this has to be the best eating plan I have had and the best i have felt for years...and its not even a whole week yet.."  Wow, what a fantastic programme you have put together for us Nicky, I feel privledged to be part of your first group as well, there is so much support and advice from you, DAY 1 was gr8, no cravings for sweet food at all, i knew exactly what i was to eat and when, onwards and upwards for me, its what i need to take my goals to the next level.. xxx 'Live Life with passion, power, & energy' DESCRIPTION 5 mins  Australian Serves 1-2 INGREDIENTS Kale Smoothie 1 cup spinach 1 leaf kale 1 Frozen Banana1 apple, cored 1 teaspoon spirulina  optional 1 Tbspn chia seeds 300mls water Blend all ingredients in the blender until smooth Kale is high in in Vitamins, mineral, Magnesium, potassium, Sodium, Vitamin B6, Vitamin c,   SHARE THIS RECIPE Forward to a friend Follow us on Twitter Join us on Facebook

Quinoa Benefits   From our test kitchen to your home kitchen                   This week, we're sharing a recipe for delicious Beetroot salad made with the super food 'Quinoa' our secret to boosting health.   This is  versatile enough to eat for , lunch, or a healthy  snack, or dinner.    Quinoa is increasingly popular because of the wonder health benefits. Top 10 Benefits of Quinoa 1. Fiber. Good source of dietary fiber that is related to the spinach family. Great digestion and prevents constipation. 2. Protein. Rich source of protein including nine essential amino acids that build and repair your body. 3. Blood sugar levels. Helps maintain blood sugar levels, because of the complex good  carbohydrates that help maintain blood sugar levels. 4. Magnesium.  Great for healthy heart function and blood vessels  5. Riboflavin. Very good source of B12 which is important for good health INGREDIENTS  1 cup quinoa, cooked  1 cup chopped finely English spinach  1/2 cup of beetroot, lightly boiled 1/4 cup sun-dried tomato 1/4 cup green chile olives 1/4 cup basil, fresh, chopped 1/4 cup mint, fresh 1 cup of tomato 1/3 cup goats fetta 1 Tbspn chia seeds Dressing 1 Lemon freshly squeezed 1/3 cup olive oil pinch sea salt Method Chop spinach, tomatoes, feta, beetroot, basil, mint, olives, add to a bowl, then add quinoa and mix through gently. Dressing Lemon olive oil chile flakes sea salt Method Squeeze lemon, add oil and salt, for a extra kick add a pinch of chile flakes, mix in a glass jar. We'll be back next week with another wholesome recipe. Happy and healthy cooking, Nicky Arthur 'Cooking with Chia' Sydney Find Your True North Workshop I still have limited spaces available. Simply contact us for more information or Book here http://www.nickyarthur.com.au/#page=coaching Sydney 17-18 Nov 2012 http://www.yogasivana.com.au/#!NickyArthurWorkshops/cep7 'Live Life with passion, power, & energy'

Banana Muffin  From our test kitchen to your home kitchen                   Banana muffins were often a favourite food for me back in my twenties, but I remember the bloated feeling that came with eating a muffin, that was actually another name for a cake.  I enjoyed creating this healthy recipe, that you could almost eat raw because of its  natural and  wholesome ingredients.  Be sure to share this one to your friends and family.   ‘Let food be the medicine and medicine be thy food’  Benefits of Chia  1. High omega 3 fatty acids 2. Keeps you full, great for weight loss without starving yourself. 3. Balance blood sugar levels 4. Anti-aging anti-oxidant. 5. Bake with less fat, replace egg with chia. INGREDIENTS 2 Mashed banana 1 cup oat  1 cup quinoa flakes  1 orange squeezed 1/3  cup agave or honey 1 vanilla bean 1 tspn baking powder 1 Tbspn orange  zest 2 Tbspn Chia seeds 1/2 cup rice milk Mix chia seeds with rice milk, allow to sit and form a gel consistency for 3- 5 mins. Process oats and quinoa flakes, baking powder until a fine flour is created. Add banana, agave, vanilla bean, orange juice, zest to a large bowl, add in flour, add chia and milk last mix in well. Spoon out into silicone cup cake patties. Make 6 muffins.Bake for 15-20 mins on medium heat.  We'll be back next week with another wholesome recipe. Happy and healthy cooking, Nicky Arthur 'Cooking with Chia' Yoga Bali DVD on sale now Great Christmas gift! Order today and receive  gift wrapping  including  a complimentary mini soap and meditation CD. www.nickyarthur.com.au Mosman Workshop  Saturday 17 Nov 2012- still spaces available Find Your True North Workshop http://www.yogasivana.com.au/#!NickyArthurWorkshops/cep7 'Live Life with passion, power, & energy'

Healthy Banofee Pie

School holiday treat time...But with live super foods. My favourite super food...
                                            RAW VEGAN CACAO POWDER

I love making my girls yummy healthy raw vegan desserts and treats. It satisfies my heart and soul knowing I can give them something yummy special but also healthy that gives their body nutrients and energy rather than robbing it.
Not only will your kids love this the whole family can enjoy a dessert together.

In my new revamped Raw Banofee Pie I use the super food Cacao Power.. notice CACAO not cocoa powder. There is a big difference. CACAO is a super food and has more antioxidants flavonoids than blueberries, red wine, green tea

• Promote cardiovascular health - Help dilate bloods vessels, reduce blood clotting, improve circulation, help regulate heartbeat and blood pressure, lower LDL cholesterol, and reduce the risk of stroke and heart attacks.
• Protect from environmental and metabolic toxins - Help repair and resist damage caused by free radicals, and may reduce risk of certain cancers.

There are many more benefits of Cacao powder. Instead of using the traditional processed caramel in this recipe I have used my favourite chocolate recipe instead. 

Banofee Pie

Step 1
1cup almonds
3 fresh dates ( you can use pitted dates soaked if you haven't got fresh, add 1/2 cup
water plus the 3 dates)
1 tablespoon agave (or honey)
blend all ingredients in a food processor until forms together.

Press out into a flan dish, press up the sides
place in the freezer

Step 2
3 Tbspn Cacoa
2 Tablespoon coconut oil
2 Tablespoon agave
Pinch of sea salt
Melt coconut oil, in a bowl  add cocao powder, agave, stir well.

Step 3
Take base out of freezer and pour chocolate ontop, put it back in the freezer until sets 

Step 4
Slice and cover fresh bananas ontop. Sprinkle with chia seeds or if you want to be naughty follow the next step. 

Step 5 - For the Kids... 
Beat fresh cream and cover the top of the pie 
Ready to serve on its own or with fresh strawberries. 

To read more on CACAO powder http://livesuperfoods.com/raw-cacao-powder.html

http://www.nickyarthur.com.au/#page=shop

New Yoga Bali DVD has 3 Raw Vegan Master Classes included. Get your copy today.